Hill Speed

[Sky King]

Great suggestions here but wanted to add, don't forget to breathe. One of my riding buddies hates hills a) she rides in to hard of a gear b)she doesn't breathe into her diaphragm. So in addition to using your gears, remember to breathe through your nose into your diaphragm, keep expanded. Don't be afraid to stick your belly out, think of all the Tour De France racers that look like they have a beer gut, that is air in their lungs as they climb. PS - same friend kicks by butt going downhill, we know we could be famous if we could combine my ability to climb with her ability to descend

[Hi Ho Silver]

Here's an article that might provide some help in getting up hills http://www2.bsn.de/Cycling/articles/...echniques.html

Aside from the above article, the only suggestion I can contribute is one I read about years ago: In rhythm with your pedaling, forcefully and completely exhale through the mouth - your body will automatically take care of inhalation (preferably through the nose).

[Catrin]

I hadn't heard the advice before to breath through the nose when climbing, I am not a strong climber myself. Is this more efficient than mouth-breathing? Of course, if we are doing that then we are likely panting (at least for me)...

[Hi Ho Silver]

I hadn't heard the advice before to breath through the nose when climbing, I am not a strong climber myself. Is this more efficient than mouth-breathing? Of course, if we are doing that then we are likely panting (at least for me)...

From what I've read on the web, nose breathing is the preferred method. But I have a book (Bicycling Science, from M.I.T. Press) that says

"Up to a breathing rate of 0.67 ml/sec (40 l/min), people tend to breathe through the nose ... Above this rate, the resistance to flow of even a healthy nose becomes penalizing, and mouth breathing is substituted. For a normally healthy individual riding on the level in still air on a lightweight bicycle, this limiting rate for nasal breathing is reached at about 14 mph."

That implies to me that really hard effort, like climbing a steep hill at a moderate speed, necessitates mouth breathing. I could be wrong though ...it has been known to happen

[Catrin]

From what I've read on the web, nose breathing is the preferred method. But I have a book (Bicycling Science, from M.I.T. Press) that says

"Up to a breathing rate of 0.67 ml/sec (40 l/min), people tend to breathe through the nose ... Above this rate, the resistance to flow of even a healthy nose becomes penalizing, and mouth breathing is substituted. For a normally healthy individual riding on the level in still air on a lightweight bicycle, this limiting rate for nasal breathing is reached at about 14 mph."

That implies to me that really hard effort, like climbing a steep hill at a moderate speed, necessitates mouth breathing. I could be wrong though ...it has been known to happen

Just good to know that it sounds like I at least get part of it right

[Katie0817]

A lot of good info here! Very good article on climbing techniques. I usually try to time out my shifting jsut right, shifting down just when I feel more resistance but not too soon where momentum is lost. More often, as the article says, I am sitting upright, butt back on saddle and hands on hoods using more quads. Sometimes I alternate a little in the drops because my muscles fatique on longer climbs and I can hit different muscle groups that way. I want to build my legs up more by doing some additional exercises like the squats/lounges but I need to find time to fit them in there. I am usually cycling 3 times a week, hiking twice a week, swimming once a week and try to take one day off. I figured the more cycling I do, the will naturally get better at it wihtout having to find time to fit in the exercises but I do wonder if that is the right approach. I have been trying to find time to fit in some core exercises as well. With the breathing, I usually inhale with both mouth and nose cause the hills are kicking my butt and I need the extra oxygen lol.

Tiffany - great job on the hill climbing. I know how it feels trying to stay upright at 3 - 4 mph!

[redrhodie]

I have a breathing tip. Make sure you exhale completely before inhaling. Get that last little bit out by pulling in the diaphragm, like "breath of fire" in yoga, you'll hear that puff at the end. This will let you make more room for air to come in on the next inhale, which you want to take in as slowly and fully as you can. If you're gasping, you're not getting enough in because the old air is still in there.

The other thing is to smile and relax every muscle you can. If it's not helping climb, it shouldn't be tense. If it's tense, it's taking energy away.

[Tiffany_S]

Tiffany - great job on the hill climbing. I know how it feels trying to stay upright at 3 - 4 mph!

Thanks Katie!

[AngelontheRoad]

I am moving for the summer to the mtns of western NC, and hope to cycle some. I currently live in W TN where everyting is pretty much flat. I was looking for this article you sent sometime back on hill climbing technique and shifting (i presume) and the web location is not available any longer. You wouldn't happen to have a more current web address for the article would you?